Kettle bells are versatile and can help men from any background meet goals for improving core stability, ballistic power, dynamic agility and overall strength. Grab the kettle bell with both hands by the horns and let it swing like a pendulum backwards between your legs like an American football “hike”.
Forcefully drive your hips forward as you stand tall, swinging the kettle bell in front of you. (TIP: Don’t use your arms; let your hips transfer the force from your posterior chain muscles through your forearms.
The “hike” is the same, but for the clean you will pull your elbow back (like you are starting a lawn mower) as you push your hips forward. As you stand tall you will snap your elbow to your side and catch the kettle bell in the racked position.
Depending on your sets x reps, make sure to periodically rotate the kettle bell between your right and left hands. The kettle bell snatch is a complex exercise that requires a lot of technique training, so don’t be afraid to start light to make sure your form is impeccable, before progressing to higher weights).
The snatch ends with the weight straight up overhead, with the kettle bell resting on the back side of your forearm. In addition to the benefits of hip extension power, the snatch has the ability to train the musculature of the upper back for a rock solid physique, to balance out all the bench pressing that men like to do.
An effective core exercise for shredded abs and obliques (the so-called love handles ”). Loading the squat movement pattern on the front side, engages the core to develop killer abs during a kettle bell exercise also targeting the legs.
The split stance used in the lunge is similar to the mechanics of running and can effectively improve your individual leg strength. The single leg stance provides dynamic ankle stability, while developing strength in the back, which is important for posture and running economy.
Men who aren’t runners can benefit from this unilateral upper body strength exercise too. When integrated into your workout program, these 8kettlebellexercises are effective for improving total body strength.
Whether you are looking for new exercises to add some spice to your current routine, or you are trying to tighten up your weak spots, kettle bells can be implemented and help you to reach your goals. Lost 13 Kg in Total Mel, 32yLocation: London, United KingdomWorking with Pollyanna changed everything.
Lost 45 Kg in Total Chris, 50yLocation: London, United Kingdoms 45 kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans Bridging the gap between strength and cardio, virtually every kettle bell moves requires core stability and a good level of cardiovascular fitness, as your muscles are forced to compensate for the bell’s low center of mass.
Lie on the floor on your right side, with arms and legs bent, holding a kettle bell by the horns with your right hand. Press through your left palm to a tall, seated position, with both arms now straight.
Press through your right heel to extend your hips up so your torso forms a straight line from right knee to right shoulder. Push through the back foot to a standing position, right arm still locked out with the kettle bell above your right shoulder.
Pause for a few seconds, then slowly reverse the movement to eventually return the kettle bell back to the floor in the position you started. Keeping the kettle bell in contact with the floor, drag it with both hands from your right side, up around your head and to the left.
Grab the handle with the left hand and repeat the whole process on the left-hand side — that, believe it or not, is just one rep. Muscles worked: triceps, Delta, quads, glutes, hamstrings, abs
Complete a deep squat, then explosively stand up and immediately press the kettle bell overhead. Muscles worked: triceps, Delta, pecs, traps, rhomboids, abs
With your left hand, reach underneath your torso, while keeping your knees and hips off the floor, and grab the kettle bell by the horns. Make full circles and alternate directions on each rep. (Go slowly to avoid cracking yourself in the head.)
Muscles worked: biceps, Delta, traps, lats, glutes, quads, hamstrings, abs Make a tight fist with your left arm and keep it straight out to the side of your body.
At this point aim to have the kettle bell pulled into you and resting between your forearm, upper arm and chest. Pause for a moment, then reverse the movement and return the kettle bell to the starting position (in a deep squat with your thumb facing through your legs).
Muscles worked: obliques, biceps, triceps, traps, Delta, forearms, pecs, abs Place a kettle bell about one foot in front of you, hinge at the hips to send your backside back, with knees just slightly bent and shins vertical.
Keeping a flat back and your core braced, grip the horns with both hands, palms facing you. With your hands still firmly around the horns, allow the kettle bell to swing back down between your legs, before moving into another drive.
Muscles worked: lats, rhomboids, biceps, posterior felt, forearms Keeping your shoulders square, squeeze the kettle bell as hard as you can and row the weight up until your hand is by your side with the elbow fully flexed.